The above was for yesterday’s course.
Today: late start; weight 186 after breakfast.
Weights then running:
5 sets of 10, 1 set of 5 pull ups (hip hikes and rotator cuff) varied the grip
incline press: 10 x 135, 7 x 145, 9 x 140 (pushed myself a bit)
military press: 7 x 45, 8 x 45, 10 x 40 (standing dumbbells)
rows: 3 sets of 10 x 110
pull down: 3 sets of 10 x 150 (double pulley machine)
Note: I did a super set with the military, rows, pull downs.
Then 1 mile in 11 minutes on the treadmill:
5K (25 laps, middle lane): 28:40. 9:04, 8:42 (17:47), 9:45 (27:33); I walked a few steps two different times on the last mile. I just didn’t have it; the last mile was feeling a bit like a race and I didn’t want that.
I had a good walk yesterday and the weights took a little out of me. Afterward: I cut the grass in the front yard.
By the way, we’ve gotten creamed by rain in June. This was the wettest June on record, and the second wettest month on record (September 1926 was 0.09 inches wetter).
(snapshot from the Illinois Climatology blog run by James Angel. )
I did a poor job of outlining Peoria County (where I live) but you can see that while we were not the wettest region in the state, we were above the state average. We’ve gotten water in the basement almost non-stop (on the order of perhaps 8-12 gallons a night, as measured by buckets and our new Shop-Vac wet vacuum).
And the yard is absurd; the weed trees grow back almost as fast as you chop them down. When you cut the grass, when you finished, the part of the yard you started with already needs to be cut again. (ok, that is an exaggeration… :-) )
Rain, plus ample periods of sun plus very fertile soil = lots of growth. And the rabbits are having a field day; on Monday I counted 5 in the yard at one time! I wish I could have trapped them and brought them to our yard.
I always enjoy mathematics conferences: I am about to head to another one. Yes, this time I am giving a talk.
So, I am all but packed (need to pack documents) and ready to go.
pull ups: 10, 5, 10, 5, 10, 5, 5, 5 (55 total); varied the grip quite a bit.
bench: 10 x 135, 3 x 180, 3 x 180, 10 x 160 (note: by myself so I didn’t push my limits)
military: 2 sets of 10 x 45 dumbbell, 10 x 40 dumbbell
Track: 4 miles (middle lane)
14:31 worth of drills
12:56 1 quicker, 1 easy
24:59 (12:33/12:26) steady and intentional 52:28 total.
Not “fast” but, given where I am, respectable. I need to smooth out my form if I wish to walk a “fast” (read: sub 5:30) marathon this fall. My plan is to do one long walk on Sunday (20 miles or 5 hours), one “pace” workout (10-12 miles) during the week, and fill out the rest with easier walking, running, 5K races, swimming and lifting.
I know that 5:30 isn’t very fast but I haven’t done that since September 2009.
I went to the Midwest (A) All Star game at Dozer park; there were almost 5900 people there. It was a good time. After the fireworks show which ended the evening, I told a lady that I liked her “2012 NCAA Cross Country shirt”. Well her husband is with her and he is Mike DeWitt, a famous racewalking coach who helped out at Augie Hirt’s racewalking group a couple of times. Yes, he actually observed me walking and gave me some tips.
He is now the track coach for Illinois-Springfield and still does racewalking; I feel a couple of paid lessons coming on. No, I’ll never do the judged stuff again (right knee won’t straighten all the way) but I need to smooth out my technique if I am to have success in the longer walks (24 hour, 50 mile, 100 mile); I want to do better at FANS next year.
Workout notes: swimming: 500 free, 10 x 50 fist/free on 1:10, 5 x (25 fly, 25 free, 25 back, 25 free), 300 side/free, 400 alternating pull/free.
Weights: rotator cuff,
pull ups (5 sets of 10; 4 prior to bench),
bp: 10 x 135, 2 x 180, 4 x 170, 7 x 155
military (dumbbell) 10 x 45, 7 x 45, 10 x 40
rows: 3 sets of 10, different machine than normal.
Blood donation: a complete bust; blood clotted; my vein is bruised and swollen. I need to wait a few more days after Steamboat.
I ran with the lady in yellow for a mile or two; she then tucked in behind me at mile 7 and got me when I went to the side of the course to give T a high 5. Hey, when you are as slow as I am now, a few seconds is like adding a year or two to the age of a mountain (in a geological time scale)
Nipped at the line..though my chip time was a few seconds faster than hers. I checked. :-)
Resignation. I was happy that I didn’t have to walk and that I stayed more or less steady, but am a bit depressed my abilities have deteriorated so badly. Yes, the ultra cost me a few minutes. But hey, all of that cute spandex gave me eyestrain. :-)
I had thought about trying to catch her..she thought about her kick. Look to the right of the photos, way behind those cones.
I also chased the woman in the purple tights and her friend in the bright orange shorts. Those around those two are people doing the “2 mile” event which was designed to be accessible to those with special needs or physical handicaps.
My Building Steam group (Run to walk group) :
Vickie pacing Ellen who finished the 4 mile in 55 minutes, 5 minutes under goal.
Cathie pacing Katherine to a 51:41 finish; also well under goal.
Bradley (in the blue shirt) finishing in 50:31.
His wife Julie crushed her goal by running 48:13, but she was obscured by other runners; I could find no photo.
Jason. He beat me by 31 minutes (not an exaggeration) but..when we swim together; I eventually lap him. At least that was true last semester. Go figure. If he improves his form a bit, it won’t stay that way.
My department chair (Mat). He beat me by 9 minutes and then gave me a ride home.
lifting then running.
Lifting: pull ups (3 sets of 10, 2 sets of (5,5, different grips with no rest between)
incline: 10 x 135, 5 x 150, 4 x 150
dumbbell military: 10 x 40 dumbbells, 10 x 45, 10 x 45 (felt ok)
rows: Hammer: 3 sets of 10 x 200
pull downs (regular machine) 3 sets of 10 x 160 traditional
run: 2 miles on the treadmill in 20:50, 2 miles on the track in 17:38 (4:24, 4:25, 4:23, 4:25) very even…sort of hard.
walked a lap or two with Barbara before heading home.
Another shot from the Severn River 10 miler in August, 1980. I ran 1:21 for 10 miles on a warm morning; in December of that year I ran a 3:33 marathon. Ah, to be young again. I was about 25 pounds heavier then than I am now.
I love to run in Bradley Park. But there is no situation so good that some idiot can’t ruin it: some jerk thinks that having a pit bull off of the leash is ok, and it attacked another leashed dog. And yes, the owner of the pit bull was nasty (what a surprise).
Workout notes: pull ups: 10, 2 x 5, 10 (rotator cuff)
bench: 10 x 135, 4 x 180, 10 x 160 (rotator cuff)
pull ups: 10, 5, 5
military: 3 sets of 10 x 40
super set: pull downs (130), row (110) with machine: 3 sets of 10
This went surprisingly well.
run: 2 miles on the treadmill: 10:50/9:08 (run, of course)
Later: I cut grass.
I still had some weird sleep; woke up early and couldn’t get back to sleep. I’ll probably fall asleep during the NBA game…again.
Workout notes: 37 minute walk (random through the neighborhood and campus) and some light weights:
pull ups: 10, 10, 15
bench: 10 x 135, 1 x 185 (easy), BARELY MISSED with 200 (couldn’t quite lock out the left arm; spotter used one finger to balance things), 10 x 135
2 x 10 of machine military (90 each arm), rows (110)
Getting ready..drive tomorrow.
Last night: 3.4 miles with the group at 13:30 then dinner with Barbara, Lawrence, and his wife Lynn.
FANS 24 hour in 2007 (he got 70 miles)
Houston 24 hour in 2006 (the 24 hour participants; all but the guy on the extreme right are walkers)
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